Your ultimate guide to using bone broth postpartum for recovery after child birth
Bone broth postpartum is crucial health insurance to promote your recovery so that you can get back to doing what you love.
Be careful, there is a lot of misinformation online about recovery broths and mysterious elixirs to instantly heal you after birth.
The 'magic bullet' cure for healing after birth does not exist.
What this article will tell you is exactly why broth and soup are great choice to promote healing and recovery if you are nursing or about to give birth.
These healing foods help with recovery after pregnancy, promotes healing and can be used in the prevention of postpartum depression.
But you can't just buy any bone broth from Amazon to cover your nutrition after birth. You need a real recovery broth (recipe below).
Bluebird Provisions makes the perfect bone broth for recovery after birth and while you are nursing.
Why Is Postpartum Diet & Nutrition Important?
Maintaining a healthy diet and nutrition is important for all women, but it is especially important for women recovering after giving birth.
Postpartum women need to make sure they are getting enough nutrients to support breastfeeding, tissue repair and energy levels.
After childbirth, your body goes through a series of major physiological changes that can take a toll on your health.
To recover and heal, you will need additional calories and high-quality protein. This is where bone broth comes in.
Women experience extreme physical and mental changes after giving birth. It is suspected that postnatal depletion can affect about 50% of mothers, though nutrient-dense diets are rarely encouraged during pregnancy or in the postpartum period.
There's good reason to make sure you get the nutrition you need during pregnancy and especially after childbirth. That's why it's important promote optimal nutrition while waiting to have a baby in addition to getting enough during pregnancy.
Unfortunately, new moms feel pressure to return to normal as fast as possible. This often manifests itself in drinking coffee and consuming sugar in attempt to recover from a lack of energy. Looking after our bodies can't happen if we aren't healthy.
Are you pregnant? Read our in-depth guide to bone broth for pregnancy.
The best foods for recovery after birth
Food is one of the most important aspects of postpartum recovery. There are many nutrients and easy-to-digest foods that help restore energy, balance, and healing.
In traditional cultures, postpartum healing foods include broth, goji berries, dates, pureed soups, chicken and pork.
These foods were believed to rebuild the blood from losing muscles and extreme fluid loss due to birth and breastfeeding.
Nowadays, bone broth is a great food to consume or bring to a new mother.
Is bone broth good for postpartum?
Bone broth is a nutritious food for everyone. However, broth is especially beneficial for postpartum healing because it provides a nourishing and healing nutrition that is easily digestible following childbirth.
Read on for specific broth benefits after childbirth.
Bone Broth Benefits for Mama Postpartum
Morning Sickness Be Gone!
For most people struggling with morning sickness during the first trimester, bone broth is a perfect way to keep up nutrient levels when eating and drinking seems impossible.
It’s a nutrient-packed food product that can easily be digested, so it doesn’t upset your stomach as much.
Plus bone broth is full of hydration in the form of electrolytes like potassium, phosphorous, magnesium and sodium These electrolytes are crucial to maintaining your hydration while you are recovering.
Even if you can’t handle any food. You can cook your starches like potatoes or grains with bone broth to maximize your birth healing nutrition with every meal. Broth can even be blended into smoothies for easier drinking.
Researching bone broth? Get our research report outlining 6 bone broth's you can trust.
Tissue Growth After Birth
During pregnancy and breastfeeding, moms are under extra dietary pressure to meet the needs of growing new tissue and cells.
To support new fetal tissue, collagen and protein consumption is imperative for mama and her baby.
Bone broth is a great source of protein. It contains crucial amino acids that are required for:
- Supporting your immune system
- Maintaining healthy cells in your gut
- Promoting cell growth
- Improving sleep quality
- Stabilizing blood sugar
Glycine is a particularly important amino acid. Although your body normally produces enough on its own, during pregnancy, glycine demand increases since the placenta needs the extra protein to synthesize.
Properly made bone broth has the necessary glycine to support tissue growth and recovery after giving birth.
Building Strong Tendon And Ligaments
Collagen has garnered quite a bit of attention in the last few years, and it's been touted as the key protein behind healthy skin, hair, nails, and more.
It’s found in the tendons, ligaments and connective tissue of the beef and chicken bones we use.
Through a lengthy simmer process, the collagen breaks down into gelatin, which is easier for your body to digest -- especially when you're depleted.
With age, collagen production decreases in the body, so incorporating gelatin, like that found in bone broth, can help your cells build collagen.
Nursing women should drink bone broth postpartum to strengthen the pelvic flood, maintain joint health and promote healing and hydration of stretched tissue.
Babies can eat collagen because it helps form healthy connective tissue.
Bone Health After Birth
Babies get the minerals they need to develop strong, healthy bones from their mother’s food supply. If their mom’s stores are running low, they pull from minerals in the mother's body.
This can greatly weaken her bones. It’s better for baby and mom to consume minerals-rich foods during pregnancy and nursing. This way they both get nourishment without draining the mother's crucial reserves.
Broth is an excellent dairy-free source of calcium, magnesium, phosphorus and other minerals that help repair bones.
While broth does not have as much calcium as milk, there are a perfect balance of bioavailable vitamins and minerals to build strong bones and blood. Bioavailable means that the mother can easily digest and actually use the vitamins in a given food.
Looking for the absolute most healing bone broth recipe?
Reduce Joint Pain
To say that pregnancy comes with its share of extreme challenges would be an understatement. weight gain, hand, knees and elbows aches.
Changes in posture and weight distribution can really take a toll on joints and lead to a painful stiffness and achey hips, knees and even wrists.
Also, the pubic joint, located at the bottom of the pelvic bone, is a common source of pain. This is because of a hormone called relaxin that helps soften ligaments and joints to make it easier for a baby to be born.
Bone broth's unique joint building properties are valuable during pregnancy. So what is it in bone broth that supports joints? Chondroitin and glucosamine both have established research showing that they help build cartilage, the cushioning material around joints.
Remember, not all bone broths are created equal. Broths made with cartilage-rich bones like beef knuckles will have joint healing benefits postpartum.
This is because you must simmer down cartilage to release glucosamine and chondroitin.
Heal Your Gut and Promote Digestion After Birth
You know that beneficial bacteria and flora help improve digestion and boost the immune system. What you may not know is that guts importance during pregnancy and postpartum.
The nutrients available to babies during development come from the nutrients their mothers absorb from the food they eat. The problem is that nutrient absorption is compromised under stress. And pregnancy is considered an extreme stressor to the body and gut.
Stress leads to issues with gut health, and babies won't have access to certain nutrients that help in their development.
The flip side of this coin is keeping a healthy gut for both mother and baby so that babies have access to all the nutrients their moms absorb from the food they eat.
Prebiotics, probiotics and a diet rich in collagen-rich foods like bone broth all help to support a healthy gut microbiome. Glycine is an amino acid that makes up 1/3rd of bone broth.
Glycine is a substance that coats cells in your gut and it helps to repair any damage done to the inside of your gut. This is important is you are exposed to any of the following:
- Processed foods
- Using antibiotics or NSAIDs like Advil
- Pollution or poor air quality
- Being stressed
- Poor sleep
Gut health is essential during pregnancy for you ad your baby.
The take home point is that bone broth is a must-have for all pregnant moms. It will benefit the expectant mother’s gut health and help develop the baby’s healthy immune system.
Postpartum Healing Assistance
Childbirth and pregnancy are the most physically taxing experiences for humans. Women who are prepared for pregnancy should plan ahead to ensure a smooth postpartum recovery.
After giving birth, mamas need rest and quality collagen to help their body recover and heal faster. Drinking bone broth daily helps ensure that the body gets the protein it needs for postpartum healing without losing nutrients.
Nutritional needs fluctuate postpartum. Especially in regards to breastfeeding, mothers need extra nutrients.
The unique amino acids and vitamins in broth help to accelerate the healing of tissue, replenishing lost minerals and hydration to stabilize energy levels.
Where can I find bone broth for postpartum recovery?
Homemade is a great option for bone broth postpartum. However, unless you have a friend or spouse that's a wizard in the kitchen, this is not a reality.
For this reason, you need a convenient source of bone broth that you can trust and have on hand for daily use.
Bluebird Provisions makes the most bioavailable nutrient rich bone broth for recovering from childbirth. Try some today using the special discount code: POSTPARTUM at checkout.
Does bone broth help rebuild cartilage?
Bone broth can help rebuild cartilage provided that you take it one hour before exercise with additional vitamin c (50 mg). The vitamin c is needed to help shuttle collagen and amino acids into your joint and damaged cartilage to stimulate tissue growth.
Can you drink bone broth while breastfeeding?
Yes you can drink bone broth while breastfeeding. In fact, broth is crucial to postpartum recovery because of the gelatin and amino acids which are important for strong bones, connective tissue and thyroid hormone production in pregnant women and infants.
Drinking broth while breastfeeding can help improve brain function and blood sugar control.
If you are breastfeeding be sure you have a bone broth that is made using a traditional slow simmer technique to avoid boiling off the nutrients.
Does bone broth speed up healing?
Bone broth speeds up healing because of two unique amino acids that you cannot get from other foods: glycine and proline. Many new families find that they are too busy with their little ones to cook, so making and freezing soups and stews ahead of time is a wonderful way to be prepared for this busy time.
Does bone broth help with inflammation?
Bone broth is a basic nutritional boost that can support pregnancy and postpartum healing by reducing inflammation in your body. Collagen in broth supports the healing and reduces inflammation in connective tissues like joints, ligaments and tendons.
Does bone broth heal stomach lining?
Bone broth is beneficial for the stomach lining because it contains glycine, proline, and other amino acids that support gut health. For this reason, broth can help speed recovery after childbirth, C-section, or episiotomy.
Broth may be helpful in treating some gastrointestinal issues, but more research is needed.
How much bone broth should you drink a day for collagen?
There is no definitive answer to this question as the amount of bone broth you should drink a day for collagen depends on a variety of factors, including your age, weight and activity level. However, a good rule of thumb is to drink around 8-16 ounces per day or 1 cup.
Bone broth is crucial for any postpartum mother because of its perfect blend of electrolytes, minerals and amino acids.
Childbirth is the single most depleting and stressful experience in life. You owe it to yourself to nourish your body with the right inputs to aid in recovery.
Remember that there are a lot of fake bone broths our there that are mislabelled. You must drink bone broth that is made using traditional 'low and slow' cooking methods.
Bluebird Provisions offers the absolute best bone broth powder on the market. It is a traditionally made bone broth that is dehydrated using a gentle dehydration process. Perfect for your busy lifestyle after birth.
Try some today!